5/23 IM & Stroke Workout 

Warm up 4 x 3 x 50
1-3: Scull / kick 

4-6: swim free

7-9: Fly, bk, breast by 50

10-12: free 
(600)
4 rounds:

1 x 200 IM or Stroke

1 x 50 Moderate 

1 x 100 IM or Stroke 

1 x 50 Fast 

1 x 200 IM or Stroke 

1 x 50 easy
IMs are on +30

50s one of each stroke by round +45
(2600/3200)
Dessert 

8 x 50 
Breathe 4,3,2,1 by 50
(400/3600)

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